| WARM UP |
| Mobili.+ Ativa.- quadril/ tornozelo |
| . |
| 3 ROUNDS |
| 10 V-ups |
| 8 Front squats |
| 4 Strict Pull Up/ banded/negative |
|
|
| TÉCNICA |
| Front Squat |
| 1×8 (leve) |
| 1×5 (moderado) |
| 4×3 – 85% |
| REST 1’30” |
| . |
| PRÉ WOD – 2x |
| 3 Cleans |
| 1• carga leve |
| 2• Carga do wod |
|
|
| WOD |
| For time – Cap 15′ |
| 21 – 15 – 9 – 6 |
| > T2b/ Leg Raises |
| >Clean (70/49) |
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